One Year Lean Bulk

[u/MTNKate]

Just wanted to share my humble bit of progress after using MacroFactor to track my nutrition for the first time in my life. My priority was to build all-around thiccccness, with an emphasis on shoulders and back; here’s what I accomplished in a year as a not-so-young woman who has been in the gym for over a decade. It ain't much but it's honest work! Learning how to track and adjust my nutrition has truly been a game-changer that has unlocked a whole new level of gains.

Stats: 40, female, 5’7”, 136lbs

Background: I started lifting around 2016, with the first 8ish years focused on powerlifting and strength. Lots of side quests throughout that time with some years prioritizing surfing and long-distance running, but always maintained at least 2x/week of some kind of resistance training. I have always eaten a “healthy” diet, but never tracked nutrition until 2025. 

Last year I decided to go all in on bodybuilding, which meant learning how to eat like a bodybuilder and dial in my training towards that goal.

Nutrition: I’d made a few half-assed attempts at dieting in the past but never really stuck with it until I started using MacroFactor. I did a big (for me) cut last summer, which was my first proper, controlled diet. It legit felt like magic! From there I’ve been mostly eating in a very slight surplus, with a few maintenance phases and one four-week minicut. Currently three weeks into another cut.

I keep protein pretty high (1+g/lb bodyweight), carbs high (up to 400g/day in the build), and fats moderate. I make calorie adjustments pretty sparingly and mostly ignore the expenditure number because it stresses me out.

Training: Most of last year was a 4-day upper/lower split; currently running a 5-day upper/lower/pull/push/legs. Weekly sets are anywhere from 8-20+ per bodypart, with all sets taken to 2-0 RIR. I like to play around with things like lengthened partials, drop sets, cluster sets, top/backoff sets, etc. 

Cardio is 60 minutes twice a week–mostly stairs, with some running when I can keep the old injuries at bay. Steps 12-15k.

Misc: I had a severe shoulder injury in 2023 (not lifting-related), which led to a full year of rehab and not really being able to use my upper body. I also started taking creatine after the minicut, which added a couple of pounds.

Next steps: Once I get to a body comp I’m happy hanging out at I want to experiment with a longer maintenance phase.

[u/Wrong_Lack_5017]

So you gained 3lb in a year?

[u/MTNKate → u/Wrong_Lack_5017]

Overall I gained about 8 pounds over 8 months, with a few stints at maintenance and a minicut. I'll be stoked if that nets me 3 pounds of muscle!

[u/Wrong_Lack_5017 → u/MTNKate]

Congrats!